Workstation Set up checklistThe following guidance suggests optimal and poor practices/postures. The Workstation Set-up video can provide further assistance in the review of your workstation set up available at Health Safety Wellbeing

Considerations

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Things to avoid

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Seat Height

Start by checking your elbow to the desk surface. Elbow should be at or slightly above desk surface which will be close to right angle.To achieve that position you can raise/lower your seat using one of the levers under the seat. When at the correct height your forearms and hands should be perfectly in line with your keyboard and mouse.Your feet should be flat on the floor (or a suitable foot rest).

If your chair is too low in relation to the desk surface you may hunch your shoulders up to type. If your chair is too high you may need to stretch to reach your keyboard.Do not let your feet “hang” off the floor or rest on the 5 star base of your chair.

Seat

Adjust your seat pan tilt if needed using the lever for seat tilt, so that your thighs are parallel to the

Sitting too upright/straight or forward, with your hip angle at/or less than 90 ֯ is not ideal.

Considerations

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Things to avoid

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floor or on a slight decline. This will open up the angle at the front of your hips.An open hip/thigh angle will create less strain on the spine and reduce the likelihood of tightness in the front of your hips.

Over time this may create additional pressure to your spine, cause tight muscles to the front of the hips and thighs and lengthen and weaken to the muscles of your lower back and back of your legs.

Back Support

The back of the chair can be adjusted up or down so that the lumbar support of the chair fits the natural curve of your spine.The angle of the back support can be adjusted using one of the levers under the seat. Adjust this to a slight recline ensuring that your back is still fully supported by the back of the chair when working at your desk.This will open the hip angle and create less strain on the spine, reducing the likelihood of tightness in the front of your hips.

Back support position is important. When seated, you should always allow the back rest to support your back.If not positioned correctly to fit the natural curve of your spine you may find yourself “leaning” forward, “perching” on the edge of your seat and not actually using the back support at all.

Charis with arm rests

Ensure arm rests are adjustable and positioned low enough so that access to the desk surface is not restricted. If using your arm rests for upper body support ensure that you sit in optimal position placing even weight through both your right and left sides.

Do not have arm rest too high as this will prevent full access to the desk surface.Do not lean over to one side on the arm rests. Over time this may cause muscle imbalances between right and left side of your body.

Considerations

Good

Things to avoid

Poor

Keyboard

Keyboard should be centred to your torso and close enough to allow relaxed shoulder posture while typing (approximately 10-20cm away from the edge of the desk)Wrists should be in a neutral position, floating above the desk surface.Intermittently resting the heel of your hand may provide additional support.

Do not anchor your wrists on the edge of the desk, this can add pressure to the many tendons and ligaments of the wrists and encourage poor wrist and hand postures.Avoid wrist extension, this may occur if you use your keyboard feet or your desk is not at the correct height.Avoid wrist deviation while typing or mousing.

Mouse

Wrist rests are not recommended, these can encourage poor wrist and hand posture if not used correctly.Ensure your mouse is used close to the keyboard and on the same level as the keyboard.Keep your elbow close to your torso.Use smooth whole arm movements to operate the mouse.Alternating the mouse between your dominant and non-dominant hand may assist to even the load on hands/wrists/shoulders.

Avoid holding the mouse when not in use.Do not hold the mouse too far away from your body as this may place unnecessary strain through your elbow, shoulder and neck.Ensure that your wrist remains in a neutral position and is not deviated inward or outwards as this may place additional strain through the hand, wrist, elbow and shoulder.Do not operate the mouse with repetitive flicking motions.

Monitor

Your monitor should be approximately arm length away, and centred for viewing.The top of the monitor should be at eye level or slightly above.If you have more than 1 monitor, the join should be centred to your torso.Where one screen is used more often than the other, the less dominant screen can be off set to one side.

If your monitor(s) is too low this may cause sustained/repetitive neck flexion. If too high, this may cause neck extension. If your monitors are not central to your torso this may result in frequent twist of head and neck from side to side. If monitors are too far away, over time you may lean forward, rounding forward from the shoulders and poking your neck forward.

** note: Repetition of neck movements and/or sustained poor neck postures over time may place unnecessary strain and pressure through your upper spine, neck, shoulder, upper back and chest muscles. In addition, this postural breakdown at the upper back and neck may cause pain, discomfort and strain to the mid and lower back.

Desk layout and storage

Position most frequently used items within arm’s reach.For any items out of reach stand or move away

Avoid placing items for use in awkward reach positions. Do not reach from a seated position.

from the desk to retrieve them.Desktop surface should contain items for your daily tasks, allowing sufficient space for keyboard, mouse and other essential requirements.

Avoid having a “cluttered desk” as this may not allow for frequently used items to be stored in an easy reach, limiting space for keyboard and mouse to be in their optimal position.

Telephone Use

Ensure telephone is placed according to use; i.e. if you conference call you should be able to comfortably view the screen. If you need to take notes then you will need to hold the handset in your non-dominant hand.When using the telephone and computer simultaneously it is recommended to use a head set or the speaker function, as appropriate.

Never “cradle” the telephone handset between your head and shoulder.Do not have your telephone out of arms reach.

Work Practices

When using the mouse and keyboard continuously it is important to take micro breaks i.e. remove your hands from the keys to proof read, look away from the screen, and perform a quick stretch.Alternate your tasks where possible and use break reminder software or another tool to remember to move.

Avoid statically holding hands over keyboard and mouse when not in useNever sit or stand in a static position for more than 1 hour at a time, always alternate your posture and /or tasks.Avoid eating your lunch at your desk.

20.20.20 rule is every 20 minutes, walk 20 feet away for 20 seconds or more.Laptop use

Laptops are designed for short term or mobile use. In the workplace they should be connected to a docking station and used with a separate monitor (s), keyboard and mouse.If using laptop screen when no other monitor is available. You can raise the screen closer to eye level by using laptop stand. Laptop stands are light and portable.

Never use a laptop or handheld device for daily work activities without getting further advice on appropriate use and set up.The viewing screens of these devices are too low and small, which can lead to eye and neck strain.

See “** note” in monitor section above.

Document holder

If working from a document, avoid sustained and/or repetitive twisting, turning of the head and neck.

See “** note” in monitor section above.

If working from documents, utilise an appropriate document holder.This will assist with minimising repetitive movement and strain of your neck.Keeping the document within viewing range will decrease movement of the neck.

Eye wearEnsure you seek medical advice when experiencing eye strain, always advise your practitioner of your computer use.

Visual problems can contribute to musculoskeletal discomfort.

Sit/stand workstation

Stand upright with natural spinal posture. Keep your hips and knees soft and both feet evenly grounded.It is recommended that you stand every hour for no more than 10-20 minutes at a time, this can be gradually built up over time.Ensure that you wear comfortable shoes.Anti-fatigue matting is not required.

Standing still for too long can lead to poor posture, muscle discomfort and poor circulation. It is important to alternate your posture throughout the day between sitting and standing. Do not wear inappropriate foot wear when standing, high heels are not recommended.

Findings;__________________________________________________________________________

Need more assistance;_______________________________________________________________

If you find that your practices are predominately poor and you need further assistance contact safety@griffith.edu.au